Push Press

3 x 5

Send Off 2:30

Shoulder Press

3-2-1-1-2-3

Go Every 2:30

Emom30 (EASY emom24):
A) 1 power clean & push jerk + 4-6 bar over burpee
B) 1 power clean & push jerk + 4-6 box jump (60/50)
C) rest

Build to a fairly heavy c&j, but do not sacrifice technique! Aim of the exercise is to learn to hold good technique with heavy weights under moderate fatique.

AMRAP in 16 minutes of:
21 Dumbbell Bench Press, 2x 22.5/15kg
15 Chest-to-bar Pull-ups
9 Burpee Box Jump Overs, 24/20 in
Rest 1 minute
- sets unbroken
- can use red bands or less
- these are kipping c2b
- score is reps

Sorenson Hold: 2 x 30s. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

JERK

Every 90s x5
2 jerk
---> build to heavy

EMOM 9

1 Minute : 8 Push Ups + 15 Air Squats
2 Minute : 8 + 8 Dumbbell Row
3 Minute : 14 Box Step Overs

12 min Amrap
1 Wall walk
5 Box jump@75/60cm
10 alt DB snatch@22,5/15kg

Rest 5'

12 min Amrap
1 Rope climb
10 dbl DB deadlift@22,5/15kg
20 DU

AMRAP 12

Row 17/12 Calorie
30 Kettlebell Swing 24/16kg
Bike Erg 17/12 Calorie
30 Goblet Squat 24/116kg

Back Squat, 3 - 4 Sec pause on bottom position.

3-3-3-3-3-3

Go Every 3:00